Month: November 2020

Opt.1: Nate & Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings

Opt.1: Nate

Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ www.crossfit.com

* Opt. 1: Veterans Day Hero WOD. These are Ring MU, use 70/53 KB. Scale to Opt. 2

BTWB

Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
2 Chest-to-bar Pull-ups
4 Push Press (115#/75#)
8 Kettlebell Swings (53#/35#)
* Alternate option to Nate.

BTWB

Photo by @robcwilson @snoridgecrossfit

Muscle-up Considerations

Results 

Results cont

Back Squat 8-8-8 & 50-40-30-20-10: Double Unders, Air Squats and AbMat Sit-ups

Back Squat 8-8-8

Back Squat 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

50-40-30-20-10: Double Unders, Air Squats and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Double Under
Air Squat
AbMat Sit-up

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit LLC Lobbies for Direct Federal Aid for Local Gyms

Results

Results cont

10 RFT: Clean & Jerks, Lateral Burpee Over Bars and Pull-ups & Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups

10 RFT: Clean & Jerks, Lateral Burpee Over Bars and Pull-ups

10 rounds for time of:
3 Clean & Jerks (115#/75#)
5 Lateral Burpee Over Bars
7 Pull-ups

BTWB

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups

As a Team of 2 complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115#/75#)
12 Pull-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

E2MOM for 10 mins: Bent Over Barbell Rows and Free Standing Handstand Holds & AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps

E2MOM for 10 mins: Bent Over Barbell Rows and Free Standing Handstand Holds

Every 2 mins for 10 mins do:
5 Bent Over Barbell Rows, pick load
Free Standing Handstand Hold, 20 secs
* Scale FS HS Hold to Wall or box pike hold. Accumulate 20 total sec after completing 5 BB Bent Over Rows.

BTWB

AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps

Complete as many rounds as possible in 15 mins of:
10 Wall Balls (20#/14#)
10 Toes To Bars
10 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Power Clean 3-3-3 & Georgia

Power Clean 3-3-3

Power Clean 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Georgia

5 rounds for time of:
10 Power Cleans (135#/95#)
15 Push-ups
* PC are Touch and Go weight. Not singles or doubles.

BTWB

Photo by @robcwilson @snoridgecrossfit

A Membership for Mental Health

Results

Results cont

Front Squat 1RM & E2MOM for 20 mins: Rows and Thrusters

Front Squat 1RM

Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

E2MOM for 20 mins: Rows and Thrusters

Every 2 mins for 20 mins do:
Row 150m/125m
7 Thrusters (75#/55#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Shoulder Press 3-3-3 & FT: Rows; 5x Bar Muscle-ups and Push Jerks

Shoulder Press 3-3-3

Shoulder Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Rows; 5x Bar Muscle-ups and Push Jerks

For time:
Row 1000m
— then —
5 rounds of:
5 Bar Muscle-ups
7 Push Jerks (135#/95#)
* Scaled version of Games 2007 Reload WOD. Scale 5 BMU to 10 C2B Pull-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

2007 Reload

The Bar Muscle-Up

Results

Results cont

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